Comparing Nutrients in 500 calories Bosc Pears VS Boiled Broccoli

Weight per 500 calories

• Bosc Pears: 746g
• Boiled Broccoli: 1429g

Bosc Pears have 1.9 times more energy per 100g than Boiled Broccoli. It has low energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Bosc Pears or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Bosc Pears	2%	1%	97%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Bosc Pears	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	NA	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	79% 103g	130g per day for Men 19-50 years
Sugars	105% 76.3g	27.4% 20g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	58% 42g	14.6% 10.6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 18.5g	% 7g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 1.14g	g per day for Men 19-50 years
Fiber	61% 23g	124% 47g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Bosc Pears	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.83% 7.46μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.46% 0.09mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.2% 0.17mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.13mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.43mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 52.2μg	386% 1543μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23.2% 21mg	1030% 927mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.97% 0.9mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.3% 39μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bosc Pears	Boiled Broccoli	Recommended Dietary Allowance
Calcium	7.46% 74.6mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	86.2% 0.78mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	14% 1.1mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52.2mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	120% 2.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15% 104mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	26.8% 910mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	0.5% 7.46mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	16.8% 621g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Bosc Pears vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 147.4 times more Vitamin A, 10.1 times more Vitamin B1, 10.2 times more Vitamin B2, 7 times more Vitamin B3, 20.7 times more Vitamin B5, 18.2 times more Vitamin B6, 29.5 times more Vitamin B9, 44.4 times more Vitamin C, 23.1 times more Vitamin E and 51.9 times more Vitamin K than Raw Bosc Pears.

Comparing minerals per 500 calories for Bosc Pears vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 7.7 times more Calcium, 8.6 times more Iron, 5.7 times more Magnesium, 7.9 times more Manganese, 9.2 times more Phosphorus, 4.6 times more Potassium, more Selenium, 78.5 times more Sodium, 6.6 times more Zinc and 2.1 times more Water than Raw Bosc Pears.
• Both Raw Bosc Pears and Boiled and Drained Broccoli have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Bosc Pears have 3.8 times more Sugars and 4 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 8.7 times more Fat, 2 times more Fiber and 12.7 times more Protein than Raw Bosc Pears.
• Both Raw Bosc Pears and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Bosc Pears as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.